The protein plays un important role in the processes of our body. Daily daily allowance of proteins and about un 0,8 grams per kilogram of body weight. However, some studies show that the consumption of protein in excess does no harm, and even help you lose weight and feel better. And why the high protein diet for each day and very popular.
And What is a protein diet?
The protein, one of the major micronutrients.
Even the most simple of the protein diet has un positive effect and performs the following functions highlights:
- The regeneration and the support. The protein and the main material for the construction of our fabrics. With the help of protein tissue's constantly updated and reclaimed.
- The acceleration of chemical processes. The majority of the enzymes responsible for chemical reactions in the body, and the un Marta protein molecules.
- The production of hormones. The proteins stimulate the production of hormones. So that when the growth hormone deficiency doctors have recommended a diet high in protein.
- Shipping important substances. Some proteins are delivered to the cell dl·lules in our body need the substance. In particular, the oxygen flows in our cell dl·lules due to the protein hemoglobin.
The protein consists of smaller parts known as amino acids. Of the 22 protein amino acids, 9 are considered essential valued and very important in their diet.
Not all foods contain the necessary amino acids for our body. Animal proteins are more complete, because they provide the necessary amino acids. The diet of protein foods which include eggs, meat, fish, poultry poultry and milk, is considered as the most balanced.
The proteins of vegetables, unfortunately, contain less amino acids, so that important and combine them with other proteins of plant origin. A large number of proteins contained in cereals and legumes. Don't forget about the seeds of nuts and soy.
Simple menu of protein diet every day s should be based on the amount of protein eaten. Although the quality of the protein also play un important role. Many scientists agree that the rate of consumption of protein may be too small to keep the un healthy lifestyle.
Conclusion: the Amino acids contained in the protein, are not produced by our bodies. The inclusion of the protein in their need to a diet.
The protein of the diet for weight loss
Recent research shows that the protein has un positive effect on metabolism, help you lose weight and decrease the appetite.
The hunger
Protein well suppresses the appetite for many hours, it helps to produce and hormones PYY and GLP-1, and that the party responsible for the feeling of satiety. In addition, it reduces the level of The hormone Ghrelin, which is considered the hormone of the appetite.
The studies carried out between 12 perfectly healthy women showed that the group that adhered to the protein of the diet, she felt much better, I feeling of hunger, a less pronounced. In addition, these are much more women actively developed of The hormone GLP-1, unlike the other group, which does not meet the intake of protein.
In another interesting study, a group of 19 people sense any kind of disease, he suggested two options of menu protein diet for 7 days: a diet the amount of protein was 30%, and the other 10%. The results showed that the group with a protein intake around 30% were able to reduce the content " calories 440 calories, without any effort.
The rate of metabolism
Not less important, a fact that the food protein excess and accelerated and the level of metabolic processes. During the processing of the protein metabolic processes are increased un 20-35%. In order to compare the metabolic processes during the processing of carbohydrates and of about 10-15%.
Protein consumption also increases the calories burned. Original works of art to consume protein, consumed the body more calories during destinations hours.
The un group of young women (around 10 people meaning any disease) they offer un simple menu of protein diet every day. Only this one day d diet showed that the level of metabolism in this group was doubled.
The loss of weight of the structure body and
Due to the fact that the protein and is able to suppress hunger and accelerate metabolic processes, protein diet helps to get rid of the excess weight.
The period of 6 months the study was conducted, which involved un group of 65 women who suffer from obesity and excess weight. The group, which consumes a large amount of protein, and you lose the un 43% more weight. Also, a pointed out that the loss of weight at this time diet free more of 10.
Although the reduction of calories that leads to the metabolism of most of the lent and the loss of muscle mass, the protein diet helps speed up metabolism and protect muscle mass. 1.000 Proposition of people participated in the research for the study of a variety of diets. As a result, a diet high in protein, has un much greater effect, prevents muscle loss and speeds up metabolism.
Genetic research has shown that 67% of the population preferred the protein of the diet to lose weight.
Conclusion: the Protein suppress hunger, accelerate metabolism and avoid to examine the loss of muscle.
The advantages of the protein of the diet
Aside from the fact that the protein helps to reduce weight, but also provides another positive effect on the organism:
- The increase of muscle mass. The combination of dietary protein with formacio power helps to build the muscle mass.
- Reduce the weight loss muscle the with age. Age With the majority of the people lose too much muscle. Shakes Drinking protein help prevent muscle loss in healthy elderly people in the household, as well as those who tend to lose muscle mass in relation to any of the diseases.
- The strengthening of the bones. The protein in the diet helps prevent osteoporosis, which Marta in the women. Studies have shown that a diet that includes animal proteins d, helps to reduce the risk of this disease in 69%.
- The ability to accelerate the healing of wounds. Eating protein helps to improve the healing process original works of art of the operations, or injuries, including bedsores.
Conclusion: Protein helps to build muscle and keep it, protects the bones from osteoporosis and promotes skin regeneration.
The protein of the diet each day
There are different opinions about what should be the normal of the protein.
It is believed that the daily rate of protein should be around 0.8 grams per kilogram of body weight. With a weight of 60 kg) of the taxa of protein and 48 grams per day.
Although the amount of protein consumed to prevent examine a deficiency, many nutritionists believe that not enough to maintain the functions vital to the body.
The With age, however, our body requires much more protein and if you don't want to lose muscle mass, you should consume around 1.3 grams per kilogram of body weight.
In addition, the protein of the diet, which offers a consume of protein, 1.6 grams per kilo of body weight, gives the best results: reducing the weight and protect the muscle mass.
But the increase in the consumption in excess of these large figures do not give results. The un group of men consume 1.6 g of protein per kilo of body weight, was the same show the results in building muscle, such as the group consumption of 2.4 grams. The weight loss proceeded faster and easier in the first group.
Protein diet for weight loss should include 1.2−1.6 grams per pound of protein of body weight, and 20-30% of your daily energy intake should be protein. So that the consumption of protein for a person weighing 60 kilos would be roughly 72-90 grams.
And important to distribute properly, the protein intake throughout the day. There is No need to bring out the most of the daily requirement in a restaurant meal. The best option, a take the protein food with each because your body will use most efficiently.
Conclusion: the daily consumption of protein should be around 1.2−1.6 grams per kilogram of body weight. This protein speed up weight loss and protects lean muscle mass from aging.
Simple diet of protein
Follow this menu in fact, a very easy, as it can be easily adapted to the preferences and tastes of the person.
For example, if you want to follow the level of glucose, the un is a perfect fit a low-carb diet, the un high content in proteins. Or you have to exclude dairy products, then to help the protein comes from the diet. Even the vegetarian menu can be rich in protein, if you include the products such as eggs, beans and greens.
To start:
- Registration of your diet. Start keep the un daily. The data Can logger manually, or use un special program on your phone or computer. These programs usually have a good base of products and easy to control are all the stages of your diet.
- Find out the normal protein. Based in your weight to find out the amount of protein you need per day.
- Follow un balance of proteins. Includes un simple menu of dietary protein in every day foods that contain the most amino acids.
- Observe the lower limit of normal proteins. Even if you are on the diet, make sure you include in your diet a minimum of proteins. On average, the figure and around 30 grams.
- Follow the biological value of food proteins. Pay attention to the fresh meat, dairy products, eggs, exactly the same, are the products of value. But processed meat products (bacon, ham, sausage) should be avoided.
- Combine the vegetable protein and greens: don't forget vegetables, fruits and herbs.
Conclusion: to Correctly calculate the type of protein.
Protein diet menu for 7 days
Following The menu is designed for the consumption of about 100 g of protein a day. If you want to, you can make changes in the diet, depending on their needs.
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Breakfast: 3 eggs omelette, bread with butter cereals, peanut and pear.
Lunch: green salad with fresh cheese (1 avocado, 100 grams of cheese, any vegetables, to taste), orange.
Dinner: 170 grams of meat, grilled zucchini, some potatoes.
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Breakfast: Smoothie made of coconut milk with berries and a spoon of dry protein.
Lunch: baked or poached salmon (115 grams), seasoned with any of the herbs and the butter, Apple.
Dinner: chicken or the egg (115 grams) with vegetables and lentils.
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Breakfast: oatmeal, 100-150 grams of yogurt, some nuts.
Lunch: 115 g chicken with red pepper and avocado and peach.
Dinner: pot roast with brown rice.
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Breakfast: omelette with 3 eggs, cheese, olives, tomato and red pepper and orange.
Dinner: beef stew with brown rice.
Dinner: 115 grams halibut with lentils and broccoli.
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Breakfast: cottage cheese (150-200 grams) with Apple, cinnamon and handful of nuts.
Dinner: 115 grams of salmon in the oven with greens and vegetables, croutons.
Dinner: patties chicken with pumpkin, berries.
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Breakfast: Frittata with 1 egg, 30 grams of cheese and a potato (cut to thin slices)
Food: patties chicken with pumpkin, Apple.
Dinner: shrimp with white beans (1 Cup), onion, red pepper, guacamole,
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Breakfast: pancake on a protein with pumpkin, handful of nuts
Lunch: natural yogurt with fruits(pineapple) and almonds grated.
Dinner: 170 grams of salmon and a vegetable stew.
Simple menu of protein diet for the week should be varied.
Cons of protein diet
According to the protein of the diet of every day does not represent a threat to the large number of people and leads to serious diseases. It has been shown that weight loss in people with a diagnosis of diabetes or the first stage renal failure last sense negative consequences for the kidneys. However, the people who have been diagnosed with kidney disease of moderate severity, it is recommended to reduce the intake of protein.
- Protein diet can cause Auditori Winterthur in the kidney. It concerns mainly animal protein.
- Also if you have any liver disease, you should consult the un medical doctor before starting the diet.
Conclusion: the Protein of the diet for each day of the un doctor require advice if you have any of the disease.
Summarize
Protein and an important factor of extremely nutrients for our body.
The protein diet helps reduce hunger, increase muscle mass, lose excess weight, and slows the aging process.
For a un maximum results for a necessary to evenly distribute the consumption of protein between all meals and to consume foods rich in all the amino acids and to balance the menu to include carbohydrates healthy of carbon and fats.